chap 9 Flashcards
Drop by ___% in peak muscle from age 40-65 y/o
25
what is the aging process
motor neuron die off -> muscle fibers die-> reiinervation of a few fibers by neighboring type 1 motor neuron -> increase size of rescuing motor unit -> change in type 1 vs type II ratio
what is the structural change in the neuromuscular junction with age
flattening of cell membrane containing the receptor -> increase distance btw receptor and decrease quality of transmission-> myelin sheet infiltration -> can migrate to synaptic cleft an partly bloc acetylcholine which decrease signal transmission -> decrease speed and strength of contraction
benefits in body composition from RT
↑ lean tissue mass + metabolic rate+ daily energy expenditure = Result in ↓ body fat of up to 9%
benefit in BP with RT
small decrease in resting SBP + DBP = decrease risk of stroke & coronary artery disease
benefit in bone mass and glucose tolerance with RT
-improve bone health = reduce risk of osteoporosis
- improvement in glucose tolerance & insulin resistance
benefit in low back pain with RT
increased strength of vertebral muscle = maintain muscular balance = decrease low back pain
Reductions of only _______ mm Hg in SBP and DBP lower stroke risk by 14% and 17%, respectively, and the risk of coronary artery disease by 9% and 6%, respectively
2
Is resistance training as effective as aerobic training to ↓ blood pressure and insuline resistance
no -> aerobic = 3 to 5 mmHg
RT= 2 to 3 mmHg
Can OA 90 y/old + perform RT and ↑ their strength? (study)
exercise program parameter
- Duration = 8 weeks
- Frequency = 3/week
- Intensity = 50 to 80% 1RM
- Progressive RT: Knee extensors + flexors
3 sets of 8 reps (total of 24 reps) - concentric + eccentric contractions
- Week 1: Load = 50% 1RM (1RM remeasured every 2 weeks)
Week 2-8: Load = 80%
safety of the 90 y/old study
Monitoring of HR and BP (little variation during training): < 10 mmHg Systolic BP and < 5 bpm for HR
The capacity of the muscle cells to exert force increases and decreases relative to
demands placed on the muscular system
Main difference between seated and standing cable pulley machines?
Standing = postural muscles much more involved = closer to ADLs
what are the 2 benefits that don’t apply for free weight
easier for movement initiation and lower risk of injury
how to select exercise
- Stress all major muscle groups so that muscular balance can be maintained
- should incorporate both type of exercise
Are single- or multiple-joint exercises closer to activities of daily living
multiple
resistance is the _ and expressed in
- Amount of force exerted against working muscles
- Expressed in absolute (weight in lbs or kg) or relative terms (i.e. % or max force)
what is the 1RM alternative for frail OA
8RM
% of 1RM that is considered heavy, moderate and light load
≥ 90% of 1RM = heavy
70-90% 1RM = moderate
< 70% 1RM = light
proper load for beginning lifter
45 to 50% of 1 RM needed to increase muscular strength
proper load for advanced lifter
80% of 1 RM recommended to stimulate muscle cell hypertrophy and strength development
frail Oa can tolerate load up to _% 1 RM
80
Optimal stimulation of the large________________________and the _______ should be a priority in a training program for OA
WHY???
muscle group in the leg, upper body
To ↑ health benefits (body comp, bone mass, BP, glucose tolerance, blood lipids) and performance benefits (walking endurance)
always exercise smaller/larger muscle group first why
larger
to allow increase intensity and decrease muscle fatigue in large group muscle
Should not exceed _ sets for the OA
2-3
The highest BP & HR will occur in the last
few receptions of a set
load and repetition recommendation for OA
- strength, power and muscle endurance
strength: 60-80%, 8-10 reps
power: 40-60%, 6-10 reps
muscular endurance: <= 65%, 12-15 reps
To improve Functional Capacities of OA, should we focus more on training Muscle Strength or Muscle Power?
power
resistance allow Two of the most effective and least costly ways to
- preserve independent living in OA
- improve health and longevity
effect of resistance snd power training on physical function and strength has show the greater improvement in?
balance
How to Perform RT in a Safe Way for OA?
- Warm up muscles for __________________________
Start with low resistance, and gradually add repetitions, intensity (load), and sets
- Conduct exercises through _________________
- Discontinue any exercise that _______________________
- Never hold your breath!
________________________ and inhale during release phase
- Avoid _____________ joints
-Allow _hours between RT sessions using same muscle groups
- at least 10min before
- a full pain-free ROM
- cause pain or decrease resistance
- exhale during exertion phase
- hyperextending
- 48
what are the number
- flattening of cell membrane containing the receptor
- myelin sheath infiltration
